IS COCONUT SUGAR WORTH THE HYPE?
Over the past few years, coconut sugar has gained popularity, especially on healthful social media accounts. However, is it actually healthy? While coconut sugar is definitely a better alternative to refined white sugar, is it really so much better than other unrefined sweeteners, such as honey or maple syrup?
There are two main selling points people use for coconut sugar.
Because coconut sugar has nutrients, such as iron, zinc, calcium, and potassium, it is more “nutritious” than other forms of sugar.
Coconut sugar’s relatively low glycemic index (about 35) makes it a better source of sugar since it won’t spike your blood sugar.
However, these points are misleading.
Aside from the fact that almost all unrefined sugars contain nutrients, the only way to reap the benefits from these nutrients is to consume the sugar in excess. If weight loss or just general health and wellness are your concern, then consuming too much of any sugar is not recommended. Instead of getting those nutrients from your sugar, your focus should be on decreasing intake of added sugar in the diet and opting for natural whole foods for those other nutrients. (If you’re looking for iron, opt for beans, lentils, tofu, or dark leafy greens. To get in zinc, eat some avocado, broccoli, brown rice. If you need some calcium, add some almonds, seeds, leafy greens, or cheese to your diet. And to get in your potassium, eat some spinach, winter squash, and banana!)
Similarly, if weight loss and general wellness are your concern, then you shouldn’t be eating enough of any sugar for its glycemic index to make a difference to your blood sugar levels. For example, using a small drizzle of honey or a tiny spoonful of coconut sugar in your yogurt are both fine options because you’re using such a small amount. In fact, mixing them with the protein of the yogurt will help to lower the overall glycemic index of your intake because the protein helps to slow down the digestion and absorption of the sugar. (Of course, the even better option would be adding no sugar at all and opting for fresh fruit instead!)
The bottom line is, whatever benefits coconut sugar may have over other sweeteners, your consumption of these added sugars should be so minimal on a regular basis that those differences shouldn’t matter.
But what about those truly indulgent moments when consumption of sugar is significant (read: ice cream, cookies, cake, etc.)? Does using coconut sugar in cakes and muffins make them healthier? Eating too much added sugar is never going to be “healthy”, and to get a cake or muffin to taste like a cake or muffin, you need to add a significant amount sugar. The good news is, at 4Q Method we believe indulgent foods don’t need to be made “healthier”! Because these indulgences aren’t happening every day, the type of sugar you’re consuming in those moments won’t make a difference to your weight or overall health. So next time someone offers you a muffin made with coconut sugar, don’t eat it because they tell you it’s “good for you” — eat it because you want it.